Achieving good neutral posture is essential for proper alignment, stability, and minimizing stress on the body. It promotes efficient movement patterns and prevents overuse or compensatory issues. Here’s a detailed breakdown starting from the feet and moving up through the body:
1. Feet
Position: Feet should be hip-width apart and pointed straight ahead or slightly outward( no more than 5-10 degree external rotation).
Weight distribution: Balanced between the heels with most of the load, balls, and outer edges of the feet, with the arches slightly lifted to prevent pronation (collapse inward) or supination (rolling outward).
2. Ankles
Position: Ankles should be vertically stacked under the knees and not collapsed inward or outward. The Achilles tendon should appear straight from the rear.
Mobility: The ankles should be mobile enough to allow for proper dorsiflexion (bringing toes up toward the shin) and plantarflexion (pointing toes down).
3. Knees
Position: Knees should be soft and slightly bent (not locked), facing forward in line with the feet.
Alignment: Ensure that the knees are over the middle toes, avoiding valgus (knees collapsing inward) or varus (knees bowing outward)caused by nternal/external rotation of the thigh.
4. Hips and Pelvis
Position: The pelvis should be in a neutral position, meaning neither tilted too far forward causing an excessive lumbar curve (anterior pelvic tilt) nor too far backward causing a "flat back" (posterior pelvic tilt).
Hip alignment: The hip bones should align with the knees and feet. under the ASIS and not the outside of the actual hip. This helps maintain even weight distribution and prevents excess strain on the lower back.
5. Abdominal Region (Core)
Engagement: The core should be gently engaged, providing stability without excessive tension. This means activating the deep abdominal muscles (transverse abdominis) to support the spine and maintain neutral lumbar curvature. Cue belly button to spine versus bracing with all core muscles
Spinal alignment: The lumbar spine should maintain its soft natural curve, without excessive arching or flattening.
6. Rib Cage
Position: The rib cage should sit directly over the pelvis, without flaring upward or collapsing downward.
Breathing: Breathing should be diaphragmatic, meaning the ribs expand outward in all directions (360 degrees) with each breath, rather than solely lifting the shoulders or chest.
7. Shoulders
Position: Shoulders should be relaxed, slightly back and protracted out(being wide), with the shoulder blades resting flat against the rib cage. Avoid rounding the shoulders forward or excessively squeezing them together (retraction).
Alignment: Shoulders should align over the hips, not slouched forward or pulled too far backward as well as even with the horizon.
8. Arms and Hands
Position: Arms should hang naturally at the sides with a slight bend at the elbows. Hands should not be clenched or tense.
Alignment: Elbows should point backward, and palms should face the thighs in a neutral standing posture (rather than turning outward or inward excessively).
9. Neck and Head
Position: The neck should maintain its natural curve, with the head balanced directly over the shoulders. Avoid jutting the head forward (forward head posture) or excessively tucking the chin. Think tall
Alignment: The ears should be aligned over the shoulders, and the chin should be level with the ground, neither tilted up nor down.
10. The Face
Position: Eyes should be level and relaxed, avoiding excessive squinting or raising of the eyebrows.
The forehead and brow should remain smooth and relaxed, reducing tension that can lead to headaches or neck strain.
Maintain a symmetrical expression, avoiding imbalances in muscle tension across the face.
Key Considerations:
Symmetry: Ensure that both sides of the body are balanced, without shifting weight to one side.
Relaxation with Engagement: Maintain a balance between relaxation and engagement of key muscles (such as the core and back) to support the posture without excessive tension.
Breathing: Breathe smoothly and consistently, avoiding shallow chest breathing which can affect posture.
Good neutral posture helps the body function optimally, prevents injuries, and supports proper movement mechanics. It is also crucial for long-term health, reducing strain on joints and muscles.
留言